A chicken wrap is easy to make and even easier to bring on the go. You can take wraps anywhere with you, as long as you have a cooler or a fridge to keep them chilled. They are the ideal meal for anyone with a busy schedule, or anyone new to cooking, because all you have to do is chop up your ingredients and layer them in the wrap. Then you'll have a sweet, tangy meal waiting for you whenever you get hungry!
Tips for Making the Perfect Wrap
Making a wrap is easy, as long as you follow these simple tips.
- Choose the right wrap. Different tortillas have different tastes, but some are more prone to tearing than others. If you're planning to fill them with veggies and protein, make sure you choose and option that will be able to hold itself together without making a mess.
- Strategically add ingredients. To prevent your wraps from growing soggy, be careful with how you layer the ingredients. Place the greens, like lettuce, down first to act as a barrier between the tortilla and the rest of the ingredients. Then place down your other ingredients, finishing off with your chicken.
- To hold the wrap together, add a bit of sauce to the end to act as a sealant. Then press the tortilla in place to stop if from falling apart. Not only will this sauce add flavor to your meal, but it will keep it from breaking open.
Ingredients
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¼ cup plain fat-free Greek yogurt
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1 tablespoon honey
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¼ teaspoon freshly ground black pepper
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⅛ teaspoon garlic powder
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1 ½ cup chopped rotisserie chicken, white meat only (6 ounces)
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2 8-inch whole wheat tortillas
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1 ½ cup baby spinach leaves or mixed baby greens
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2 tablespoon very thinly sliced red onion
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2 sweet or dill lengthwise sandwich pickle slices or 8 regular slices
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2 tablespoon pomegranate seeds (optional)
Directions
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In a medium bowl stir together yogurt, honey, pepper, and garlic powder. Add chicken; toss gently to coat. Cover and chill for at least 1 hour.
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Lay desired wraps on a cutting board. Arrange the spinach evenly over the top three-quarters of each wrap. Layer evenly with onion and pickles. Divide chicken mixture between wraps. Sprinkle with pomegranate seeds, if desired. Fold up the bottom quarter of each wrap then fold in the sides. Roll up each into a burrito shape. Cut sandwich in half. Secure each half with a toothpick. Serve immediately or wrap tightly in plastic wrap and refrigerate until serving time.
*Tip:
For variety, select from several healthful wrap options, such as whole wheat pita, multigrain tortillas, corn-flour-blend tortillas, flatbread, and crepes. For added nutrition, try flax seed and blue corn tortillas or ancient-grain wraps. Fat-free tortillas are available as well.
To tote:
Wrap sandwich tightly. Always pack your lunch in a cooler or insulated container, if possible. Keep food cold by including freezer packs, a sealed bag with ice, or a frozen beverage. Once you arrive at your destination, store food in a cool place. If possible, keep it in a refrigerator. If no refrigerator is available, store the lunch out of the sun and away from heat.
Nutrition Facts (per serving)
| 381 | Calories |
| 7g | Fat |
| 48g | Carbs |
| 34g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 381 | |
| % Daily Value * | |
| Total Fat 7g | 9% |
| Saturated Fat 2g | 10% |
| Cholesterol 95mg | 32% |
| Sodium 890mg | 39% |
| Total Carbohydrate 48g | 17% |
| Total Sugars 11g | |
| Protein 34g | 68% |
| Vitamin C 13.4mg | 15% |
| Calcium 113mg | 9% |
| Iron 4mg | 22% |
| Potassium 401mg | 9% |
| Folate, total 113.7mcg | |
| Vitamin B-12 0.3mcg | |
| Vitamin B-6 0.4mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
